Exercises

Dumbbell Front-Foot-Elevated Split Squats

Also known as Dumbbell Deficit Split Squats

What It Is

Raising your front foot lets you sink deeper into a split stance. It builds leg strength and knee control one side at a time.

How to Do It

Hold a dumbbell in each hand and put your front foot on a low step, back foot on the floor. Lower straight down until your back knee hovers just above the floor. Push through your front foot to rise. Do all reps on one side, then switch.

Tips

Keep your torso tall and your front heel down. Let your front knee travel forward over your toes.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

Dumbbell

Any one of these

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